She’s Here Again. Time to Focus!


“Persistence supersedes talent, genetics, and luck. There can be no true success without it.”

To me, this is translated as “No excuses! You get out what you put in.” Often times people are quick to point fingers at the reasons for a personal failure or weakness. “I don’t have enough talent”,  “‘they’ got lucky,” or one of my favorites, “I was born with bad genetics.” The true reason behind these shortcomings is not on the outside, but on the inside, for they possess a heart that lacks desire. Desire and persistence (AKA discipline!) go hand in hand. For emphasis on this point I looked up the definition of “desire” and here’s what I found:

1. to wish or long for; crave; want.

Reading that defnintion, the two words “crave” and “long,” stand out to me. These are powerful feelings and emotions that we as humans can conjure within ourselves. In today’s modern society we over use superlatives to prove a point or attempt to emphasize our view or opinion which most likely doesn’t require such powerful language. These powerful words and phrases should be used only in conjunction with a correspondingly powerful feeling or emotion. These are not mere fancies or likes. This is something you want with all of your heart, something from deep within you, something that you are willing to work for.

To bring this all to a point, as I could probably write all day on this topic, if you desire something you WILL work for it. One goes with the other, they are intrinsically and inseperably linked. If persistence/discipline is the guiding principle of your efforts, eventually you will have success. It will be forged out of the quality of effort you put into it.

Greater persistence = greater effort = greater success.




Josh Bridges, Former Navy SEAL and CF Games Athlete

Josh Bridges, Former Navy SEAL and CF Games Athlete

Check out this interview by Box Life with Josh Bridges

CrossFit Invictus, Josh Bridges’ Box. Fantastic place to work out, defnitely worth looking at their web site or visiting if you’re in the San Diego, CA area!





  • 500m row
  • 5:00 single unders barefoot
  • 5×8 box jumps
  • 5 American kettle bell swings @ 35lbs x 3
  • Thrusters @ 45lbs x 10, 65lbs x 8, 75lbs x 6

Conditioning WOD:

  • FRAN! 21-15-9 of thrusters @95lbs and pull-ups. *As Rx’d for the first time!
  1. Time: 11:03.


  • Dead bug 3 x :60s



  • Stretching with PVC
  • 25 jumping jacks x 3
  • 5 Hand-release push-ups
  • 8 AKB swings @ 35lbs


  • 800m intervals with :90s rest until form/pace dissipates.
  1. 3:04
  2. 3:10
  3. 3:06
  4. 3:03

This was the first time I’ve ever did straight rowing as a cardio workout. I have to say I really enjoyed it, as it provides an awesome workout! Thus far in my training, I have not encountered a workout that causes as much muscle stimulation in the back, quads, and calves paired with an intense cardio burn. Great, great combination of strength and cardio training. This is something that I am definitely going to be working into my routines, possibly substituting it in once every one or two weeks for one of the swim, bike, or run iterations. My form does feel a bit sloppy so I’m planning on checking out some technique videos and working on my form in my rowing warm-ups before the strength and conditioning sessions.


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